Warm Up:
2 sets with a partner:
:30 med-ball chest passes
:30 med-ball underhand tosses
:30 med-ball side passes/side
:30 med-ball squat + throw
– Rest :20 between sets.
Specific Warm-Up:
EMOM 5:
2-3 unbroken power cleans
– Build to 60-70% of 1-rep-max power clean.
WOD:
For load:
3-3-3-3-3-3-3
Power clean
Intermediate:
Same as Rx
Beginner:
Same as Rx
At-home option:
EMOM 14:
Min. 1 | 3 up-down + max vertical jumps
Min. 2 | 5 dumbbell power cleans (35/50 lb or heavier)
– Use two dumbbells.
Movement scaling options:
Power clean: Limit load, hang power clean, dumbbell options
Post-Workout Skill Work:
1:00 max-rep power cleans
– Use 75% of your heaviest set of the day.